Rest Days, are they okay?

For December, I had decided to do a round two of the 28 Day Fix.  I was so excited to go strong and not miss a workout.  I did day one and two and felt awesome after each day.  Then I get to day three.  Day three of the 21 Day Fix is Lower Body Fix.  I have some soreness in my shoulders, abs, and thighs.  It truly is not enough to keep me from working out.  The other issue is my left knee.  It is sore and hurts.  The question I face now is should I workout or rest so that my knee can heal?

Do you know the answer?  Being slightly sore is okay, that is evidence that you worked out.  If you are sore to the point you have limited range of motion or doing simple movements cause discomfort, you need to rest.  It is important to listen to your body.  Also, your body will perform differently from others.  Just because someone else is not resting, does not mean you need to push through that day.

Today, as of now, my body is telling me to rest.  No, I do not want to, but I do not want to risk injury.  If my knee feels better by the end of the day I will continue on to complete the workout.  Since we are talking about rest days I am going to share other signs that you may need to rest.  Of course number one is what we just discussed.  2) It is always important to make sure you have the appropriate amount of sleep.  You need to sleep at least 6-8 hours.  If you do not get that amount of sleep, you need to take a rest day.  3) Do you feel weak or off?  If you feel like the workout is taking a lot more to complete, you need to rest.  4) Make sure you establish a resting heart rate.  If your heart is above what your resting heart rate is, you need to give it more time to rest.  5)  Are you just not into it?  That is a sign that you need to switch up your routine or take a rest day to renew.

I hope this was helpful.

Reference: http://www.fannetasticfood.com/2015/02/26/how-to-know-when-you-need-a-rest-day-or-week/

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What to do in the case of a workout slump…

Soooo, let’s be real.  We are not going to be motivated to do certain things everyday.  Whether that is to cook, study (if in school), workout, etc.  And don’t lie, we usually beat ourselves up for it.  Guess what?  We are only human at best.

Today, we are going to address one of these.  I am sure you have figured out from the title what it is.  Yes, a workout slump.  When I write a blog, I pull from personal experience.  I will admit, these last two weeks I haven’t wanted to do crap.  As soon as I got some of my motivation back, I ended up not feeling well all weekend.  Good news is, there are ways we can motivate ourselves.  What are these ways?  I am going to share a reference with you and some of the info.  When I share a reference, it is because it helped me too.  I am not going to share something just to lengthen a blog, I am sharing it because it helps.

I am referencing: http://zenhabits.net/get-off-your-butt-16-ways-to-get-motivated-when-youre-in-a-slump/

As you can see from the link, it is pretty straight forward.  Let’s begin:

  1. One Goal.  Do not overwhelm yourself trying to do 20 things at once.  Take it one step at a time.
  2. Find Inspiration.  I pull many sources for inspiration.  My favorite is Pinterest.  Find what works for you.
  3. Get excited. Find a goal that you are excited to achieve.
  4. Build anticipation: Set a date to complete your goal.  Be excited about that date and how good you feel when that goal is completed.
  5. Post your goal.  Print your goal and put it somewhere you will see it everyday.  Example: “I will walk one mile.”
  6. Commit publicly.  Use social media and share your goal.
  7. Think about it daily.  Use the info in #5.
  8. Get support.  Challenge group?
  9. Realize there is an ebb and a flow.  Motivation isn’t constant, but know it will come back.
  10. Stick with it.  Don’t give up, go with the ebbs and flow.
  11. Start small, really small.  Work your way up.
  12. Build on Small Successes.  Did you exercise for 10 minutes?  Awesome job.
  13. Read about is daily.  Find a book or blog to motivate you.
  14. Call for help when your motivation ebbs.  Contact me or talk to family or a friend.
  15. Think about the benefits, not the consequences.  Think how good you will feel as you get healthier and more fit.
  16. Squash negative thoughts, and replace them with positive ones.  Recognize negative self talk and always know you can do anything you set your mind to.

The Importance of Personal Growth

I have found with starting my new journey with Beachbody that personal development is very important to be successful with weight loss goals.  It makes me stay accountable, challenges me to think about my choices, and encourages me to want to strive and push harder.  I am using info found on http://www.carlarieger.com/what-is-personal-growth-and-why-its-important-to-you/#.VgBloGcU9Ms to explain personal development to you.  At the end of this blog I will also list two free podcasts that help me and can help you.

Working on personal development can help make an enormous impact on your personal life.  Learning is one way to continue to build your personal growth.  Learning does not stop with school and you should always continue to learn. The next important step to self development is attitude.  It is important to have respect, self-confidence, and optimism.  The most important key to self development is understanding yourself.  This is important to help you improve and believe in yourself.

If you are interested in better detailed information please check out these podcasts: Primal Potential and Your Kick Ass Life.  These podcasts are amazing and will help you to grow.  🙂

The Power of Believing in Yourself

I am a big believer in thinking positive. I truly feel that what you attract is based on the energy you put out. I know everyone is guilty in saying negative things to themselves. It can be in regards to how you look, what you ate that day, and many other topics. One question to ask yourself is would you say the things that you say about yourself to others? I am sure that answer is no. So, why beat yourself up all the time? I found an article on http://www.entrepreneur.com on this subject. I am going to share some tips with you from this site:
1. Count Your Wins. Instead of thinking about your losses, thunk about your wins everyday. One way to do this is to keep a gratitude journal.
2. Talk to yourself like a champion. Don’t always play a victim to yourself. Thinking positive helps but talking to yourself like a champion recondition your thought process. When you form this habit you don’t give the negative and discouraging thoughts the time of day. It also important to believe in yourself. And you know what? You got this, champion.

6 Tricks to Kick a Junk Food Habit

So, let’s just be real here.  I used to love junk food.  Anything from sweets (which were my favorite), to chips, to fast food.  You name it, if it was junk, it was so tempting to me. (and still can be)  I have said before that I have always struggled with weight.  What I have not mentioned before was that I was teased as a kid.  I remember being called a “fat bat” among other mean names.  In high school, I lost a lot of weight and managed to keep it off until around my sophomore year of college.  I started taking birth control at 18 and was diagnosed with hypoglycemia at age 20.  I went up 20 pounds with using birth control and another 40 when diagnosed with hypoglycemia.  Before I knew it I was my highest weight.  I started working out in the gym and for the life of me, could not lose a pound.  I would get discouraged and not exercise for a couple weeks then get back into it to not lose a pound.  I thought I was doing okay with food and at that time did not realize the changes I needed to make.  I did not start losing weight until I started as a coach with Beachbody and started the 21 Day Fix and Shakeology.  The program came with an eating plan and color containers for food.  I started following the plan and before I knew it lost 6 pounds.

I know I am not the only person to struggle with this and with food choices.  I found a blog on Team Beachbody and for the first I now understand why get addicted to junk food.  Here is a copy and paste from: http://www.teambeachbody.com/teambeachbodyblog/nutrition/confessions-junk-food-junkie-6-tricks-kick-habit

Why we’re hooked on garbage

It’s safe to say that junk food addiction is a very real thing. The first place to look for proof is the ever-mounting pile of scientific evidence, including a study out of Sweden showing that the hormone ghrelin, which activates the brain’s reward system and increases appetite, reacts similarly to sugar and alcohol.

Then there are the increasingly decadent foods we have 24-hour access to. In his book The End of Overeating, Dr. David Kessler theorizes that manufacturers have, over the years, engineered the balance of fat, sugar, and salt in junk food to the point of making it irresistible. He refers to our gluttonous response to this crackified food as “conditioned hypereating.”

Most of this current thinking revolves around physiological factors, such as the fact our brains are hardwired to seek out highly caloric foods as a “feast or famine” instinct left over from caveman days. Unfortunately, human beings are slightly more complex than our primitive ancestors. By adulthood, most of us are a hodgepodge of neuroses and psychoses for whom a Twinkie has become a security blanket, so this urge to splurge will never completely vanish. Sure, you can retrain your body to crave healthy food, but your psyche may never stop seeking validation, Hostess style.

The good news is that our bodies can be trained to beat these cravings.  Now, I am not saying it will be easy, but with determination is can be done.  Here are some steps you can take: 1. Clean out all of the junk food out of your home.  If you have healthy choices to choose from that is what you will reach for.  2. Eat 80% clean.  If your diet is super tight, enjoy a treat once a week.  Want that slice of pizza on a Friday night?  Eat it of you worked for it.  3. Make a comforting ritual out of eating healthy.  Unhealthy eating is more of a ritual.  Do you drink a beer every night with dinner?  Replace that with a water.  4. Carry healthy foods with you at all times.  Throw an apple or raw nuts in your bag.  When you are tempted to reach for a candy bar, grab your apple instead.  5. Discover yummy fruits and veggies.  Don’t like brussel sprouts, try avocado.  6.  Binge on healthy foods.  Raw veggies anyone?

I hope this was helpful.  Oh, and hey, put down those chips before I smack them out of your hand…

Struggling… it’s normal.

I recently finished the 21 Day Fix and was really pleased with my results.  I started Cize on 8/24/15 and love the workouts.  My current issue is…food.  I am still doing my best to eat healthy, but need to do better.  As you go through this journey you will find that you will do great and other times slack off.  I am looking forward to the next challenge group.  They are very motivating and help me to stay accountable.  I am going to celebrate my current NSV and eat my healthy lunch that I prepared.  🙂